Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Sunday 180520

We will be closed tomorrow for the holiday. Regular business hours will resume on Tuesday May 22nd.


Rest Day

Or…

Come in and complete a training session that you missed on Friday or Saturday.

Or…

Row or Run for 25 to 40 minutes at approximately 70% effort.

B.
Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy.

Or…

– Choose 3-5 Mobility Drills from our YouTube channel and spend 10-20 minutes on them.
– Choose 2-3 Abdominal Exercises from our YouTube channel and spend 5-10 minutes on them.

C.
Need extra help? Book a personal training session or goal setting session here.

D.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Need help with your nutrition?

Book a free consultation with our nutrition coach here.

See our nutrition packages here.

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Saturday 180519

A.
Every minute on the minute for 10 minutes (5 sets):
Minute 1 – Deadlift, 5 reps at 80%
Minute 2 – 10 Ring Push-ups

B.
Every minute, on the minute, for 10 minutes: Handstand Push-ups (6″ deficit), 1-3 reps

Rest 2 minutes, then…

Five rounds, for max reps, of:
30 seconds of Burpees
Rest 30 seconds
30 seconds of Double Unders
Rest 30 seconds

C.
Five minutes of:
Static Stretching or Foam Rolling (time permitting)

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Friday 180518

A.
Every minute on the minute for 6 minutes (3 sets):
Minute 1 – Shoulder Press or Push Press, 2 reps at 90%
Minute 2 – Hollow Hold, 40 seconds

B.
Every minute, on the minute, for 12 minutes:
Minute 1 – 115/75 pound Thrusters, 10 reps
Minute 2 – 10 Burpee Box Jump Overs, 24/20″

C.
Two rounds, not for time, of:
Dumbbell Row, 8-10 reps

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Thursday 180517

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Rotate through the following exercises for 20 minutes:
10 Banded Push-ups
Hollow Hold, 30 seconds
2 Bar Muscle-ups
Arch Hold, 30 seconds
3 Strict behind the neck Pull-ups
20 Alternating Pistols
15 Tuck Crunches

Coach Alex’s Notes:
The focus should be on performing quality reps. The focus should not be on the total number of rounds or reps completed.

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Eight rounds of:
Row 500m at 2000m PR pace -2 seconds
Rest 1 minutes

C.
Five minutes of:
Static Stretching or Foam Rolling (time permitting)

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